Well, since I finished my HST cycle, there has not ben a good time for an SD, so I needed something to fill in for a about month.
I couldn't see how a 5x5 could fit into a 3x Wk routine, so I needed something else.
What I decided to try was a M,W,F, still doing full body workouts as in HST, but doing my 15's Mon, 10's Wed, 5's Fri. Each day I am doing my max weights for each rep range for each exercise (like in the end of the 15, 10 & 5's). I'm doing 2 sets of each.
Now, I don't see any size coming (didn't expect any) but I thought this was a good way to increase strength which it did.
Nearly all my max's that I finished with have gone up (5-30lbs depending) & continue to go up each week.
My max bench was 345x1, now is 345x2 (almost 3).
In bench I'm up to 225x15 (from 205), 275x10 (from 250) and 325x5 (from 310). Back exercises are up 20lbs, leg presses up 30lbs. This of course will give me new sets of numbers for my next cycle. Another benefit is any achy joints (from the 5's) have gone away since I'm only going "heavy" one day a week vs three a week.
Just thought I'd share my "fill in" routine. It seems to be a good for post 5's to maintain or increase strength levels while waiting to start the next cycle.
Just another Omega .02 moment
I couldn't see how a 5x5 could fit into a 3x Wk routine, so I needed something else.
What I decided to try was a M,W,F, still doing full body workouts as in HST, but doing my 15's Mon, 10's Wed, 5's Fri. Each day I am doing my max weights for each rep range for each exercise (like in the end of the 15, 10 & 5's). I'm doing 2 sets of each.
Now, I don't see any size coming (didn't expect any) but I thought this was a good way to increase strength which it did.
Nearly all my max's that I finished with have gone up (5-30lbs depending) & continue to go up each week.
My max bench was 345x1, now is 345x2 (almost 3).
In bench I'm up to 225x15 (from 205), 275x10 (from 250) and 325x5 (from 310). Back exercises are up 20lbs, leg presses up 30lbs. This of course will give me new sets of numbers for my next cycle. Another benefit is any achy joints (from the 5's) have gone away since I'm only going "heavy" one day a week vs three a week.
Just thought I'd share my "fill in" routine. It seems to be a good for post 5's to maintain or increase strength levels while waiting to start the next cycle.
Just another Omega .02 moment
